Overhead cable curl

Overhead cable curl

 

Position the pulleys at a height that is a little higher than your shoulders and select the same weight on each side. Stand in the middle and grab the handles with your palms facing the ceiling. Keep your arms extended and parallel to the floor. Now, as you breathe out, squeeze your biceps until your biceps and forearms touch. Now, as you breathe in, slowly return to the starting position.

Cable hammer curls

Cable hammer curls

 

Starting position

The starting position is the same as in the standing biceps cable curl just instead of a cable bar you will use a rope. Hold the rope with your palms facing each other and pull the rope up until your forearms touch your biceps keeping your upper arms stationary at all time and close to your torso. Exhale as you do this part of te repetition. Now, as you inhale, slowly lower the weight returning to the starting position.

Standing biceps cable curl

Standing biceps cable curl

 

Standing biceps cable curl - starting position

Standing biceps cable curl

Stand up straight and grab the cable curl bar attached to the low pulley with your palms facing up and at shoulder width. Keeping your upper arms stationary and close to your torso, squeeze your biceps and lift the bar until it comes at shoulder level. Breathe out as you do this part of the repetition. At the top position hold the bar for a second and then, as you breathe in, slowly return to the starting position.

Concentration curls

Concentration curls

 

Concentration curls

Sit down on a flat bench with your legs spread and your knees bent. Put your feet on the floor. Take the dumbbell with your right arm and put your upper arm on the top of your inner right thigh between your legs. keep your arm extended and the dumbbell above the floor. That is the starting position. Now, as you exhale, contract your biceps and curl the dumbbell forward until it comes at shoulder level and hold for a second. At the top of the movement your little finger should be higher than your thumb. Now, as you inhale, bring down the dumbbell to the starting position.

Incline dumbbell curls

Incline dumbbell curls

 

Incline dumbbell curls

Lie on an incline bench holding your dumbbells with your palms facing forward and your arms hanging down on the sides. Now, as you exhale, contract your biceps and curl up the dumbbells at the same time. Hold for a second at the top position while squeezing your biceps. Now, as you inhale, slowly return to the starting position.

Dumbbell bicep curl

Dumbbell bicep curl

 

Stand up with your dumbbells as if you were going to do the hammer curl. Now, bringing the dumbbells up and squeezing your biceps, twist your hands slowly through the movement so that when they come in the upper position the palms will be facing you. Exhale while you do this part of the repetition. Now, inhaling, slowly return to the starting position.. You can do the dumbbell bicep curls while sitting down. You can also choose do it one hand at a time, concentrating more on the curls.

Hammer curls

Hammer curls

 

Hammer curls

This is the same exercise as the alternate hammer curl, the only difference is that instead of doing it one arm at a time you will do the movement with both of your hands at the same time.

Alternate hammer curl

Alternate hammer curl

Alternate hammer curl

Stand up straight and hold the dumbbells with your palms facing your torso and your upper arms stationary at all time and close to your torso. That is the starting position. Now, as you exhale, raise the dumbbell in your right hand at shoulder level where your biceps is fully contracted, hold for a second and return to the starting position while inhaling and to he same with your other hand.

Preacher curl EZ bar

Preacher curl EZ bar 

 

Preacher curl EZ bar

With your arms facing forward and slightly tilted inwards grab the EZ bar at the close inner handle. Holding the EZ bar at shoulder level place your upper arms on the preacher bench pad and your chest against it. That is the starting position. Now, as you inhale, lower the EZ bar until your biceps are fully stretched then, exhaling, squeeze your biceps and bring the EZ bar up to the starting position.

Barbell curl

Barbell curl

Barbell curl

Stand up straight with your knees bent a little so that the pressure does not fall on your lower back. Grab the bar at shoulder width distance with your palms facing forward. That is the starting position. Now, as you breathe out, squeeze your biceps and bring the bar up at shoulder level. keep the tension on the biceps, do not loosen them up at the top. Now, as you inhale, slowly bring the bar down, returning to the starting position.

This exercise can be done with three different grips: close-grip barbell curl , shoulder width grip barbell curl and wide grip barbell curl.

Barbell good morning

Barbell good morning:

Barbell good morning

Step under the bar that is placed on the squat rack, put it across the back of your shoulders ( under the neck) and step away from the rack while holding the with both of your arms. Your legs should have a shoulder width stance. Keep your torso straight and your head up. That is the starting position. Now, as you inhale, bend at your hips lowering your torso forward until it is parallel with the floor. Now, as you exhale, raise your torso up in to the starting position.

Barbell deadlift:

Barbell deadlift

Band your knees and bend forward while keeping your back straight and grab the bar with your palms facing down and with a shoulder width grip. That is the starting position  Now, as you breathe out, push

with your legs and simultaneously get your torso in an upright position, now bring your shoulder blades back and stick your chest out. Now, as you breath in, bend your knees and lean forward getting in the starting position. That is one repetition.
IMPORTANT: never round your back or you can get injured, also if you have any back problems do not do this exercise.

Seated cable rows

Seated cable rows:

Seated cable rows

Put your feet on the front platform of the row machine.with your knees slightly bent. Grab the V-bar with your palms facing each other and pull back until your torso has an angle of 90 degrees with your legs. Stick out your chest and slightly arch your back. That is the starting position. Now, as you exhale, pull back the V-bar until it touches your abdominal and keep your elbows close to your body. Hold it for a second then slowly, as you inhale, returning to the starting position. That is one repetition.

One-arm dumbbell row:

One-arm dumbbell row

On a flat bench, place your left arm and leg while keeping tour upper body parallel with the floor and keeping your lower back straight. Take the dumbbell in your right hand with the palms facing your torso. Now, as you breathe out, bring the dumbbell straight up to the side of your chest. Make sure you use your back muscles to lift the dumbbell and not the arms. Now, as you breathe in, slowly bring down the dumbbell in the starting position. That is one repetition. Do the required number of repetitions with that arm than switch sides and do it again with your other (left) arm. Do the same number of repetitions for both of your arms.

Bent over two-dumbbell row:

Starting position

The starting position is the same as in the previous exercises, except

Bent over two-dumbbell row

this time you wont be using a barbell but two dumbbells. Grab the dumbbells with your palms facing each other and your arms hanging straight down. Now, as you exhale, raise the dumbbells up with your elbows close to your body and hold for a second. Now, as you inhale, bring them back down to the starting position. Keep your head up at all times. That is one repetition.

Reverse grip bent-over rows:

Reverse grip bent-over rows

The starting position is basically the same as in the bent-over barbell row. The only difference is that your palms are facing up and the grip is a little narrower than shoulder width. Now, as you exhale, bring the bar up. Keep your elbows close to your body. Hold for a second at the top position, squeezing your back muscles. Now, as you inhale, slowly bring the bar down to the starting position. Keep your head up at all times. That is one repetition.

Bent-over barbell row:

Bent-over barbell row

Grab the bar with your palms facing down and with a little wider than shoulder width grip. Now bend at your waist and lean your torso forward, while keeping your back straight until it is almost parallel to the floor. That is the starting position. As you exhale bring the bar up keeping your elbows out and your torso stationary. At the top squeeze your back muscles and hold for a second then, inhaling, slowly lower the bar to the starting position. Keep your head up at all times. That is one repetition.

Reverse grip lat pulldown: 

Starting position

Reverse grip lat pulldown

Grab the bar on the pulldown machine with your palms facing you and with a closer than the shoulder width.grip. Extend your arms and lean back creating a curvature on the lower back. That is the starting position. Now, as you exhale, pull down until the bar touches your upper chest.
Now, as you inhale, bring the bar up extending your hands and getting back to the starting position. That is one repetition.





IMPORTANT: throughout the movement of this exercise your forearms should only be used for holding the bar. DO NOT USE THEM TO PULL DOWN THE BAR.

V-bar pulldown:

V-bar pulldown - starting position

V-bar pudlldown

Grab the V-bar on the pulldown machine with your palms facing each other. Slightly lean back and stick your chest out. This is the starting
position. Now, as you breathe out, use your lats to pull the bar down until it touches your chest. Now, as you breathe in, bring the bar up, returning to the starting position. That is one repetition.

Wide-grip lat pulldown:

Wide-grip lat pulldown

The starting position is the same as in the wide-grip pulldown behind the neck, the only difference is that instead of bringing your torso forward you will bring it back (creating a curvature on your lower back) so that the bar comes in front of you. Now, as you exhale, bring the bar down until it touches your upper chest. Now, as you inhale, slowly raise the bar up, returning to the starting position.
That is one repetition.

Wide-grip pulldown behind the neck:

Starting position

Grab the bar of the pulldown

Wide-grip pulldown behind the neck

machine as wide as you can with your palms facing forward. With your arms extended and your lats stretched, bring your head and torso forward. This is the starting position. Now squeeze your back muscles and bring the bar down until it touches the back of your neck, breathe out as you do the motion. Now, as you breath in, return to the starting position. That is one repetition.

Chest dips: 

Chest dips

Starting position: hold your body with your arms (locked) above the bars. Now, as you breathe in lower your body with your torso leaning a little forward. At the bottom you should feel your chest stretching.

Now, as you breathe out push with your chest to get in the starting position. That is one repetition.

Low cable crossover:

Low cable crossover - starting position

Low cable crossover

 Place the pulleys low. Step forward with your palms facing forward. Keep your hands below the waist and with a slight bend in your elbows. That is the starting position. Now, draw your hand upward and toward the middle of your body as you breathe out. Your hands will come together in front of your chest with your palms facing up. Now, return to the starting position while you breathe in. That is one repetition.

Cable crossover: 

Cable crossover

Place the pulleys above your head and stand in between them and hold them in each hand.

Step forward. Bend a little forward from the waist. Put your hands forward with a small bend on your elbows. This is the starting position. Now, keeping your arms and torso stationary, start extending your arms to the side in a wide arc and breath in. You should feel your chest stretching. Now, as you breathe out, get return to the starting position using the same arc movement. That is one repetition.

Dumbbell flyes: 

Dumbbell flyes

Lie on a flat bench and use the same trick as in the dumbbell bench press to get the dumbbells in the starting position. The starting position: lift the dumbbells in front of you at shoulder width with your palms facing each other but don't lock out your hands, stop just before that, your hands should be a little bend in the elbows. Now, as you breathe in, start lowering your hands to the side in a wide arc.You should feel your chest stretching .Now, as you breathe out, squeeze your chest and get your hands in the starting position using the same movement you used to lower them down. That is one repetition. 

IMPORTANT: Keep your arms stationary throughout the movement.

Dumbbell bench press (flat, incline and decline) 

Dumbbell bench press 

 

These exercises are basically the same as the barbell bench press just instead of a barbell you will use dumbbells. Take your dumbbells(one in each hand) and put them on your thighs with your palms facing each other. Than as you lie down on the bench use your thighs to help you get the dumbbells in the starting position. The starting position is when the dumbbells are just to the sides of your chest with your palms facing away from you and with your forearms and upper arms creating a 90 degree angle. push the dumbbells with your chest in the upper position while you breathe out. At the top lock your arms and squeeze your chest, hold for a second and then lower them down in the starting position as you breathe in. That is one repetition. The lowering of the dumbbells should take twice as long as raising it.

Barbell bench press (flat, incline and decline) 

Flat barbell bench press

These three exercises have the same movement, the only difference is the angle position of the bench. The incline bench is in 45 degrees in an upward position while the decline is 45 degrees in a downward position. 

The movement: you put your hands on the bar so that when you are in the middle of the movement your forearms and your upper arms create a 90 degree angle.The movement starts in the upper position when your arms are locked and the bar is straight over you. You then lower the bar slowly while you inhale. When the bar comes to your chest you hold it for a second and push the bar up while you exhale. That is one repetition. The lowering of the bar should take twice as long as raising it. 

The bench presses are the most effective chest exercises for building muscle mass.

The split routine that works

The split routine that works

I have been using this split routine and it has really worked for me and my gym partners and i highly recommend it to all the beginners.

It goes like this:

Monday:

Chest     5 exercises    3 sets of 10 reps

Tuesday:

Back     5 exercises     3 sets of 10 reps

Wednesday: day off

Thursday:

Biceps and triceps        4 exercises each, 8 exercises total     3 sets of 10 reps

Friday:

Legs      5 exercises      3 sets of 10 reps

Saturday:

Shoulders and traps       6 exercises + 1 for traps       3 sets of 10

Sunday: day off 

It is a pretty simple program that gives great results.

Use weights to achieve your goal

Use weights to achieve your goal

Weights are a great way to gain some lean muscles and lose the fat.

If you are just starting, you should hit the gym 3-4 times a week for a couple of weeks. You can exercise all of your muscles in one session or you can divide them in half and do the first half first day and the second the next.

For example: Monday you can exercise your chest, shoulders and legs and Wednesday you can exercise your back, triceps and biceps, but don't be afraid to try and do them all in one workout because there are not too many exercises per muscle group. You will do two exercises per muscle group and do three sets of 10 repetitions per exercise.

For example for chest you can do:
Flat bench press         3 sets of ten reps
Dumbbell flys             3 sets of ten reps

Don't put too much weight or your muscles will get sore and your body will be in a lot of pain and that will increase the possibility of you quitting . Start with a light weight to give your muscles a chance to adapt, and when you start a regular workout routine, after a couple of weeks, you can push yourself with some heavy weights.


Tips: Pay attention to the movements required to do the exercise. Proper form is the most important thing while you exercise.
Rest about a minute-minute and a half between sets and about 2 minutes between excersises

Running in winter

You want to go for a run, but, the cold and snowy weather is stopping you. Well don't worry about that. With this tips you can go for a run worry-free.

First, pick your shoes. You need good running shoes that will protect your feet from getting wet and cold.

You will need gloves to keep your hands warm and hood for your head. Also if you live pretty far from were you run it would be a good idea to take with you a dry shirt. If you drink water, see that it is with an adequate temperature, if it is cold don't drink too much of it just take a few sips from time to time.

Speeding up

This is an excellent workout for gaining speed and build VO2 max

. You can run it on time or on distance. The timed one is for the more experienced runners.

Timed:

Run sprint for 1 minute then walk or jog for 1 minute 

Repeat it 10-15 times

Distance:

Run sprint 100 yards then walk for 50 yards

Do this until you achieve a total of 2-3 miles

What to eat ?

Ok, now that we now how to train it is time to learn what we should eat.

It is very simple, if you want to lose weight you should take in less calories than the calories you burn and vice versa, if you want to add some pounds on you should take in more calories than the calories you burn throughout  the day. So lets say that you burn 2000 calories per day. If you want to gain some weight you should aim to take 500 calories more than that. 2000+500=2500 calories per day. At that rate you should gain about a puond a week.

Your calories should come from all three sources: protein, carbohydrates and fats 

Protein 35%

Carbohydrates 50%

Fat 15%

Some protein sources: fish, chicken breast, egg whites, turkey ...

Some carbohydrate sources: pasta, potatoes, rice, oats ...

Some fat sources: egg yolks, peanuts, almonds, olive oil ...

Tip: Take 5-6 smaller meals instead of 3 large ones

Bon apetit :)

How to run faster ?

If you want to get some speed in your running and build up your VO2 max you can mix this workout 2-3 times per week with your regular workouts on the other days.

First jog for about a mile to warm up and stretch you muscles

then do this for 5-10 times

Run half a mile at 10-20 seconds under your current mile pace
rest for two minutes (walk or jog if you can)

Explanation: lets say you run a mile in about 8 minutes that is 480 seconds, your half a mile pace would be 240 seconds, you should try to run it in about 220-230.

What is VO2 max?

It is your maximal oxygen uptake, it is your body's maximum capacity to transport and use oxygen during your exercises.

DON'T QUIT !!!

Every beginning is difficult and there will come a time when you will start doubting yourself.

That doubt can make you quit and lose all the progress that you have made or it can make you stronger.

When doubt comes you must conquer it, you must remember why you have started and imagine yourself as a victor and how would you feel if you succeed in accomplishing your goal. Don't quit just stick with your workouts for a few days and you will see that the doubt will go away and you will feel more self confident and you will start loving what you are doing. So don't give up ... BE STRONG - THE PAIN YOU FEEL TODAY WILL BE THE STRENGTH YOU FEEL TOMORROW

 

Advancing with your workouts

Ok, now that we know the basics it is time to start advancing a little with our exercises.

The following is a great workout if you want stronger and more defined muscles on your legs 

-Squats   20 reps

-lunges    10 reps per leg

-run for 5 minutes

do 3 sets

no rest between exercises

2-3 minutes rest between sets

A little explanation: after you warm  up do the squats then immediately do the lunges then with no rest do the running. that makes one set. then rest for 2-3 minutes then go for the second set.

This workout will also allow you do build up more speed in your running cause you will be running for 5 minutes per set instead of the usual 20-30 minutes. It will also make you burn 200% more calories than with your regular running.

Do this 2-3 times a week but not 2 days in a row. on the other days you can do your usual 20-30 minute cardio.

Have a nice workout ;)

Stretching is important !!!

 Stretching and warming up

You are probably asking yourself :should i warm up and stretch first or should i save myself some time and energy, and go straight to the workout. Well, a lot of people make the wrong choice and go into their workout without properly warming up and stretching. That is how injuries are made.

Every time when you exercise you should first stretch and warm up for about 5-10 minutes.

This will prevent injuries and also you will be more energized for the exercise since warming up will raise your body's temperature and it will make your heart pump a little faster you will have more energy for the exercise.

Stretching

Also you should stretch your muscles at the end of every exercise.

This will allow your muscles to regenerate faster and to grow stronger, also it will prevent from getting sore the next day.

Important note: When you stretch your muscles before your workout you may lose a little strength, but you will gain more speed from your muscles.

Thinking about starting a fitness routine and losing some weight?

 

Starting a fitness routine

Here are some ideas about doing it the right way:

You can do cardio workouts such us walking, jogging, biking or swimming and it only takes 20-30 minutes to receive a good cardiovascular benefit.You should keep your heart rate at about 50-65% of your maximum.

You can determine your heart rate with this simple formula

220-your age= maximum heart rate

Example: if you are 25 years old that would be:

220-25=195                 your maximum heart rate is 195

Now when you have determined your maximum heart rate you can easily determine at what rate you should keep your heart pumping

Example: 50% of 195 is 98 and

65% of 195 is 127

So this means that you should keep your heart rate between 98 and 127 BPM (Beats Per Minute)

If you do this 3-4 times a week you will burn enough calories to lose weight and some inches ;)

Notes: If you are a beginner start with 20 minutes then increase the time up to 30 minutes and hold the same pace.

If you can not hold your pace for that long walk to catch your breath then continue running

Tips: after your cardio you should do you crunches or sit-ups for best results

Also you should eliminate fried foods and cheese as well as processed sugar (example: sodas,cookies,candy) and you should drink at least three liters of water per day

Good luck ;)